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Sanctuary Sunday

CrossFit 5150 – CrossFitWeightliftingP. Cl. + PuPr(3+3)10 min. EOMOM
(60/3+3)2, (70/3+3)2, 75/3+3MetconMetcon (Time)For Time:

21-15-9
DL 225/155
WB 20/14

rest 3 min. then…

21-15-9
P. Cl. 135/95
HSPUs

By |January 12th, 2019|Categories: WOD||0 Comments

1-12-19

CrossFit 5150 – CrossFitWarm-upMetcon3x: Metcon (Time)2 peg boards / 10 side pull ups
200 m farmer carrie 53/35
100 m waiter walks
5 wall walks up and down the wallit is for time but go at your own pace. you might have to weight for peg board dont worry there is no rushMetcon (No Measure)if you finish work […]

By |January 11th, 2019|Categories: WOD||0 Comments

1-11-19

CrossFit 5150 – CrossFitWarm-upMetconBowen (Time)3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.To learn more about Bowen click here

By |January 10th, 2019|Categories: WOD||0 Comments

1-10-19

CrossFit 5150 – CrossFitWarm-upWeightliftingClean (5×3 @85 )Drop and reset each one but dont take to long to resetBench Press (5×3 @85 )MetconMetcon (AMRAP – Rounds and Reps)10 min AMRAP
5 hng pwr clns 115/85
5 S2OH
20 WBs 20/14

By |January 9th, 2019|Categories: WOD||0 Comments

1-9-19

CrossFit 5150 – CrossFitWarm-upwarm up #2 (No Measure) 3x
run 200 or row 250
5 T-2-B
5 push ups
15 DUs/45 SUsWeightliftingFront Squat (find 1 RM )you will have 20 mins to find a 1RMMetconMetcon (AMRAP – Rounds and Reps)AMRAP in 8 mins
6 front rack lunges 95/65
8 BOB
10 V ups

By |January 8th, 2019|Categories: WOD||0 Comments

1-8-19

CrossFit 5150 – CrossFitWarm-upWarm Up #3 (No Measure)3 Rounds
– 200M Run
– 10 Shoulder Passovers
– 10 Good Mornings
– 5 InchwormsSkill WorkPull-ups (15 strict pull ups )WeightliftingSnatch (5@60 4@65 3@70 2@75 1@80)MetconMetcon (Time)50 Dubs/150 Sus
50 sit ups
10 power snatches95/65
40 Dus /120 Sus
40 sit ups
10 PWR SN
30 Dus /90 SUs
30 sit ups
10 PWR SN
20 Dubs/60 Sus
20 sit […]

By |January 7th, 2019|Categories: WOD||0 Comments

1-7-19

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (20 strict pullups )last day of pull ups get it inWeightliftingClean and Jerk (5@60 4@65 3@70 2@75 1@80 )MetconMetcon (Time)18-15-12-9-6-3-
Clusters 135/95
BMU /C2B

By |January 6th, 2019|Categories: WOD||0 Comments

Sanctuary Sunday

CrossFit 5150 – CrossFitMetconMacho Man (AMRAP – Rounds)EMOM as long as possible

3 P. Cl. + 3 Fr. Sq. + 3 P.J. (185/135)MetconMetcon (Time)Cardio Craze

For time:
Buy in 50 Wbs
Then…
3 Rds
400m run
25 BJs
25 Dubz
Buy out 50 Wbs

By |January 5th, 2019|Categories: WOD||0 Comments

1-5-18

CrossFit 5150 – CrossFitWarm-upWeightliftingFront Squat (5×3 @80 )MetconMetcon (Time)3 bears 135/95
7 BJs 30/24
2 bears
14 BJs
1 bear
21 BJs7 = 1 on the bears
you can set the bar down after every 7. if you set the bar doen in the middle of your set of 7 you start over or it is modified

By |January 4th, 2019|Categories: WOD||0 Comments

1-4-19

CrossFit 5150 – CrossFitWarm-upSkill WorkPull-ups (10 strict pull ups )MetconJackie (Time)For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsjudge athlete

By |January 3rd, 2019|Categories: WOD||0 Comments